oil

All oils are not created the same. Oils behave in different ways when they are heated, they change color, texture and also the nutritional properties changes. Nutrients can be destroyed, and harmful compounds formed when oils reach their smoking point. Oils also vary in the amounts of fats- saturated, polyunsaturated and monosaturated fats.

Best cooking oils for your health

Sunflower oil

Sunflower oil is extracted from sunflower seeds. It is rich in vitamin E that makes it excellent for use in cosmetics. It contains both polyunsaturated and monounsaturated fatty acids. This oil will still have its nutritional content even at high temperatures since its smoking point is high. For this reason, most people use it for deep frying purposes.

Coconut oil

Coconut oil is rich in saturated fat and known to raise LDL as well as total blood cholesterol. Besides this, it raises the good cholesterol in your body and behaves well at high temperatures just like sunflower oil.

Canola oil

Canola oil comes from crushing seeds of canola plant. This oil is one of the healthiest cooking oils. It is high in Omega 3 and is a healthy alternative because of it high in monosaturated fats. It is also low in saturated fat content of any oil. Canola oil has a medium smoking point that makes it ideal for baking, fries, sauteing, among others.

Palm oil

This oil is found in oil palm fruits. It is high in monosaturated and saturated fats, with polyunsaturated fats in small amounts, which makes this oil suitable for cooking. An unrefined variety of red palm oil is the best. Also, it is rich in Coenzyme Q10, Vitamin E and other nutrients.

Avocado oil

This oil is high in monosaturated fats, and it is an excellent way of getting Vitamin E in your diet. Avocado oil glides well in dressing, and in mayonnaise. It spoils quickly, therefore always remember to store it well.

Olive oil

Olive oil is rich in monosaturated fat content that lowers cholesterol. Regular consumption of the monosaturated fat helps in reducing the risk of breast cancer and heart disease. Olive oil works brilliantly with pasta and risottos, and any mediterranean dish.

Whenever you go shopping for cooking oil, always remember to choose from the above list, they are the best and healthiest cooking oils.…